PDA

View Full Version : Good workout of upper back and upper rear deltoids?

nalej
03-18-09, 03:26 PM
I"m going to try these face pulls here but looking for more. I notice my lower back and lower rear delts are bigger than the upper portion.

http://www.leehayward.com/rear_delts.htm
Kronz
03-18-09, 04:22 PM
What you mean by upper back and upper rear delts?

There's no way your "lower back" (as in erector spinae) is big enough to make your upper back small. I'm assuming you mean lower back as in lats and upper back as in rhomboids and lower traps, or maybe even the upper traps.

Also rear delt is small enough, you can't separate that into upper and lower.

For rhomboids and lower traps, any types of rows will hit them hard. Personally I like bent over barbell rows and seated cable rows, mixed with some machines here and there. For upper traps it's all about shrugs.

For rear delt I like face pull, rear delt lateral raise (lateral raise done in bent over position), and reverse pec deck.
nalej
03-19-09, 02:33 AM
yea that is what I meant. I did face pull and incline rear delt raises today. I tried or maybe made up a lift. While standing, I held a barbell behind me and raised it up. So it's like a shoulder shrug except bar is behind you and you bend your elbows. If that is a legit lift and you know the name please share cause I want to make sure I'm doing it right. lol
nalej
03-20-09, 04:58 AM
anyone?
OCMF
03-20-09, 09:19 AM
sub
andre patton
03-20-09, 03:32 PM
you did like an upright row behind your body?

i recommend against creating new lifts. the only thing you're gonna do is hurt yourself.
nalej
03-20-09, 03:45 PM
you did like an upright row behind your body?

i recommend against creating new lifts. the only thing you're gonna do is hurt yourself.

yea it was something like that. I swear I've seen a trainer doing the same lift. But I would like to make sure it's a real lift for the same reason you said.
Kronz
03-20-09, 04:06 PM
yea that is what I meant. I did face pull and incline rear delt raises today. I tried or maybe made up a lift. While standing, I held a barbell behind me and raised it up. So it's like a shoulder shrug except bar is behind you and you bend your elbows. If that is a legit lift and you know the name please share cause I want to make sure I'm doing it right. lol

That sounds like it could put a lot of pressure on the shoulder joints if I'm picturing it correctly.
andre patton
03-20-09, 05:24 PM
yea it was something like that. I swear I've seen a trainer doing the same lift. But I would like to make sure it's a real lift for the same reason you said.

i've seen regular shoulder shrugs with the bar behind the body.

if you're bending your elbows tho...i agree with kronz i think that might put an awkward strain on the rotator cuff. if you keep doing it and you start to feel any slight pain in your shoulders then stop.

http://www.woodstockhealthcenter.com/Images/Back%20Muscles.jpg

which muscles exactly are you tryin to hit?
nalej
03-20-09, 05:53 PM
I'm just trying to get the rear delts and upper back to look bigger cause my middle back area looks out of proportion to it. I was looking at my back in a dressing room the other day and my middle back looked a lot thicker. I'm trying to go for a v shaped slender athletic look not a thick meathead look.